2017 Fall Marathon Training

2017 Fall Marathon Training

Ready to take on the full 26.2 miles?  If you have run 13 miles then you are ready to join our marathon training program! 

Whether you are a seasoned marathoner or a first timer with the goal to finish, we have a place for you!  Our marathon program is designed to challenge you, encourage you, and to help you have a healthy training experience as you build up mileage and speed in preparation for the 26.2 Mile Race.

Fleet Feet Sports Marathoners are broken into various pace groups based on running background as well as goals.  These pace groups are designed to help you train in a safe and effective manner as you build up your base mileage.  Speed workouts during the marathon program are an opportunity to work with your pace group to push yourself and to train at your target race pace.  These workouts are combined with core and upper body strengthening to ensure a complete fitness experience.

Get ready to cross the marathon off your bucket list... and be prepared to have so much fun doing it that you decide to come out for the program again!

Kick Off Meeting:  Tuesday, July 25th at 6:00pm at Fleet Feet Sports

Workouts:  Tuesdays at 6pm and Saturdays at 6am starting Saturday, July 29th

Race Date:  Richmond Marathon November 11th, 2017

Cost:  $140 (does not include race registration)

Coached Workouts:
Tuesday nights
 you will be challenged with a combination of hill work, form drills and speed workouts. Designed to help you run faster and more efficiently, you will be amazed with your improved overall fitness from these challenging and fun sessions.

Saturday mornings we will go the distance. Saturday runs will be done at a slower pace to increase the amount of time on your spent on your feet and to encourage a quick recovery.  Long runs will be combined by the half marathoners and will be done with targeted pace groups.  Saturday long runs will be crucial to your success in the marathon as they help you to build up cardiovascular, muscular, and skeletal strength for the endurance to finish the entire event. 

Pace groups will help you to challenge yourself while giving you a consistent group for training. Your registration information sheet and our first group practice will allow us to appropriately place you in your group. Your schedule will be tailored for your group and you will work together throughout the program to help one another reach the next level in distance and speed. Each pace group will have an assigned volunteer coach with them on the run.

Questions?  Contact Fleet Feet Sports Run Coach at coach@fleetfeetwinston-salem.com


NEXT EVENT

Saturday October 21st Long Run

Saturday, October 21st at 06:00 AM

22 Miles from Harvey St.
SB: 989-615-3920
FF:  336-722-8477

R on Ricks and through Lyndhurst
L/R on Mission & L on Westview

LOOP:
R on Country Club
L on Arbor
L on Forest
R on Dartmouth
R on Buena Vista
L on Oaklawn*

*First Loop: Through Graylyn, Reynolda Village, to the end of the WFU Trail, back to water fountain, back out of Reynolda Village, Graylyn, Oaklawn.

L/R on Spring Garden
L on Stratford
R on Reynolda Rd.
R on West End (around Hanes Park)
R on Hawthorne
L up Virginia
L on Stratford
R on Warwick/Reynolds
L on Biting
L on Country Club
BEGIN SECOND LOOP

After Second Loop:
R on Westview
R/L on Mission
Through Lyndhurst


278 Harvey St.
Winston-Salem, NC 27103






EVENT SCHEDULE


DAY 1 Saturday July 29th Long Run

Saturday, Jul 29th 6:00am

8 and 12 Miles from Fleet Feet Sports
www.usatf.org/routes/view.asp?rID=584562
FF:  (336)722-8477 & SB:  (989)615-3920
R on Ricks through Lyndhurst
L/R on Mission and L on Westview
L on Reynolds
R down Club Park
L to stay on Club Park
R on Shefield
L on Forest
R on Arbor
L on Warwick
L down Runnymede
R on Hawthorne around Hanes Park
L up Northwest
R on Hawthorne
L up Runnymede/Warwick/Reynolds
**4 Mile:  R on Westview and R on Forest
L on Oaklawn to Graylyn Estate’s Front Door
Back on Oaklawn and R on Forest

L on Westview
R/L on Mission
Through Lyndhurst to FF


When 6:00am
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 2 Tuesday August 1st Hill Workout

Tuesday, Aug 1st 6:00pm

6 Mile Hill Workout on Georgia
FF:  336-722-8477
SB:  989-615-3920

R on Ricks & through Lyndurst
L on Mission and Westview
R on Buckingham
R on Knollwood
L on Greenwich
R on Country Club
L on Arbor
R on Warwick/Runnymede

Loop x4
L on Springdale/Georgia
L on Stratford
L on Runnymede

Back up Runnymede/Warwick
L on Arbor
R on Country Club
L on Greenwich
R on Knollwood
L on Buckingham
L on Westview R on Mission
Through Lyndhurst


When 6:00pm
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 3 Saturday August 5th Long Run

Saturday, Aug 5th 6:00am

10 and 14 Miles
SB:  989-615-3920
FF:  336-722-8477

www.usatf.org/routes/view.asp?rID=568794
Straight on Polo Rd.
R on University Pkway.
R into campus on Wake Forest Rd.
L on Wingate
R on Faculty
L on Walking Trail to Reynolda Village
Through Reynolda Village
*10 Miles:  Turn around at Water Fountain
Through Graylyn
Straight & L on Oaklawn
L on Forest to Stratford
*14 Miles:  Turn around at Stratford
Back on Forest and R on Oaklawn
Through Graylyn & Reynolda Village
Follow WFU Walking Trail
R on Faculty
L on Wingate
R on Wake Forest Rd.
L on University Parkway
L on Polo


When 6:00am
Where 200 Robinhood Medical Plaza
Winston-Salem, NC 27106


DAY 4 Tuesday August 8th Speed Workout

Tuesday, Aug 8th 6:00pm

7 Miles from Fleet Feet Sports
SB:  989-615-3920
FF:  336-722-8477


R on Ricks & Thurston
L on HanesTowne Ct. Through Lyndhurst
L/R on Mission
L on Westview
L on Reynolds
R at traffic circle down Club Park
Fork L to stay on Club Park
R on Shefield around to
L on Forest
L on Oaklawn
*7 Miles:  Turn around at GREENBRIER
Back on Oaklawn
R on Forest
Fork R on Shefield
L up Club Park
To Traffic Circle and L on Reynolds
R on Westview
R on Mission
Through Lyndhurst
Back to FF


When 6:00pm
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 5 Saturday August 12th Long Run

Saturday, Aug 12th 6:00am

12 & 14 Miles from Gateway YWCA
www.usatf.org/routes/view.asp?rID=591975

Around Gateway & up Main Street
L on Salem and straight on Strollway
R on Walnut and L up Main St.
L on 4th St. and R down Brookstown
R on West End, L on Reynolda
L, L and L on Meadowbrook
R on Robinhood and L on Stratford
R on Forest and R on Shefield
Around to R up Club Park to Traffic Circle
Back down Club Park
Fork L and then R on Shefield
L on Forest and L on Stratford
R on Robinhood
L, R and R on Meadowbrook
R on Reynolda around to R on West End
L up Brookstown and L on 4th Street
12 Miles:  R on Main Street & back to Gateway YWCA
14 Miles:  R on Research Pkway to Rams Dr and back, then L on 4th, L on Main back to Gateway
 


When 6:00am
Where
1300 S. Main St.
Winston-Salem, NC 27127


DAY 6 August 15th Speed Workout

Tuesday, Aug 15th 6:00pm

6 Miles with 90 Seconds Surges Each Mile
SB:  989-615-3920
FF:  336-722-8477

R on Ricks
R on Thurston/L on Mill/R on Thurston
L on Hanestowne
R on Hanestowne Court through Lyndhurst
L/R on Mission
L on Westview
L on Greenwich
L on Lynn
R on Kinnamon
R on Keating
R on Country Club
Turn around at Pennsylvania and retrace
Back down Country Club
L on Keating
*L on Kinnamon
L on Lynn
R on Greenwich
R on Westview
R on Mission
R through Lyndhurst
L on Hanestowne
R on Thurston/Mill/Thurston
R on Ricks


When 6:00pm
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 7 August 19th Long Run

Saturday, Aug 19th 6:00am

13 & 15 Miles from Fleet Feet Sports
SB:  989-615-3920  FF:  336-722-8477

R on Ricks and through Lyndhurst
L/R on Mission and L on Westview
R on Buckingham
R on Bitting, L on Greenwich, R on Country Club
L on Arbor, R on Warwick/Runnymede
L on Hawthorne (STAY R at Fork) and L up Buena Vista
L on Dartmouth, L on Forest, L on Oaklawn
Through Graylyn, ReyVillage and WFU Walking Trail
R on Faculty, R on Timberlake, L on Royall, L on Faculty
Back on WFU Walking Trail, ReyVillage & Graylyn
Straight on Oaklawn and L on Forest, L on Westview
*15 Milers:  R on Country Club
L Burkewood, L Kinnamon, L Lynn, R Greenwich

R on Mission, Through Lyndhurst, back to FF
L on Westview & R on Mission
R through Lyndhurst & back to FF


When 6:00am
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 8 Tuesday August 22nd Hill Workout

Tuesday, Aug 22nd 6:00pm

6 Mile Hill Workout 

 

4 and 6 Miles from Fleet Feet Sports
FF:  336-722-8477
SB:  989-615-3920

L on Ricks & Stratford
L on Mission (Follow Mission)
L on Westview & L on Forest

4 Miles:  Turn around at Forest/Shefield Fork

Loop (6 Milers:  Repeat 2x)

R on Shefield
L on Club Park
To Traffic Circle
Back down Club Park
R on Forest
Sharp L on Shefield

R on Forest
R on Westview & R and follow Mission
R on Stratford & R on Ricks


When 6:00pm
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 9 Saturday August 26th Long Run

Saturday, Aug 26th 6:00am

12 & 14 Miles from Fleet Feet Sports
SB:  (989)615-3920
FF:  (336)722-8477

R on Ricks and R/R on Hanestowne
L on Stratford and L/R/R on Mission
L on Westview and L on Reynolds
R on Club Park
Fork L to stay on Club Park
R on Shefield and L on Forest
L on Dartmouth and R on Buena Vista
L on Oaklawn through Graylyn  & Reynolda Village
Turn around at Water Fountain
Back through Reynolda/Graylyn & Oaklawn
R on Buena Vista and L on Dartmouth
R on Forest, R on Shefield, L up Club Park
L on Reynolds, R on Westview
14 Miles:  R on Country Club
L Burkewood, L Kinnamon, L Lynn, R Greenwich

R on Mission, R on Stratford
R/L on Hanestowne & L on Ricks


When 6:00am
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 10 Tuesday August 29th Speed Workout

Tuesday, Aug 29th 6:00pm

6 Miles with 8x100 pick-ups after

 


4 & 6 Miles from Fleet Feet Sports
SB:  989-615-3920
FF:  336-722-8477

R on Ricks and back through Lyndhurst
L/R on Mission and L on Westview
L on Greenwich and L on Lynn
R on Kinnamon and R on Pennsylvania
At Country Club:  Turn around back down PA
L on Kinnamon
L up Lynn and R on Greenwich
*4 Mi: R Westview, R on Mission to Lyndhurst
*6 Miles:  L on Buckingham
L on Bitting and R on Country Club
R on Westview, R on Mission to Lyndhurst


When 6:00pm
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 11 Saturday September 2nd Long Run

Saturday, Sep 2nd 6:00am

16 Miles from Fleet Feet Sports
SB (989)615-3920 & FF (336)722-8477
Through Lyndhurst to Mission & Westview
R on Buckingham, R on Bitting, Lon Greenwich
R on Country Club, L on Arbor, R on Georgia
L on Hawthorne, L on Virginia, R on Oaklawn
Through Graylyn, ReyVillage and WFU Walking Trail
R on Faculty, R on Timberlake, L on Royall, L on Faculty to End
Back on Faculty, R on Wingate, R on Wake Forest
L on University, L on Polo, L on Reynolda
Through ReyVillage & Graylyn, Around to Arbor, R on Spring Garden
L on Westover, L on Forest, R on Arbor
R on Warwick/Reynolds, L on Bitting
R on Buckingham,  L on Westview
R on Mission, Lyndhurst, and back to FF


When 6:00am
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 12 Tuesday September 5th Hill Workout

Tuesday, Sep 5th 6:00pm

4 Loops 

1.3 Mile Hill Loop
SB (989)615-3920
FF (336)722-8477

R on Harvey
R on Ricks
R/R on HanesTowne
L through Lyndhurst
R up Mission
R on Stratford
R on Ricks
L on Harvey


When 6:00pm
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 13 Saturday September 9th Long Run

Saturday, Sep 9th 6:00am

17 Mile Long Run

http://www.usatf.org/routes/view.asp?rID=592877

L Ricks, L Stratford, L and follow Mission
L on Westview, L on Bitting, R on CC, L on Bitting
R on Reynolds (fork L – stay on Reynolds), L on Roslyn, R on Virginia
R on Hawthorne, L on NW, R on Reynolda, West End, L up Brookstown
L on Main, L on 4th, R on Brookstown, R on West End, L on Reynolda
L on Northwest, R on Hawthorne, L up Runnymede
R on Springdale, L on Georgia, R on Arbor
Through Graylyn, Reynolda Village and back to Oaklawn
R on Spring Garden, L on Roslyn, R on Reynolds
L on Bitting, R on Country Club, L on Pennsylvania
L on Kinnamon, L on Lynn, R on Greenwich, R on Westview
R on Mission through Lyndhurst


When 6:00am
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 14 Tuesday September 12th Speed Workout

Tuesday, Sep 12th 6:00pm

5 miles - 1.5 Mile wu; 6x400 Hard w/200 rec;  1.5 Mile cd


When 6:00pm
Where 1406 West Northwest Boulevard
Winston-Salem, NC 27104


DAY 15 Saturday September 16th Long Run

Saturday, Sep 16th 6:00am

17 Mile Long Run

17 Miles from Fleet Feet Sports
SB:  989-615-3920
FF:  336-722-8477


R on Ricks Through Lyndhurst
L/R on Mission and L on Westview
L on Reynolds
R at traffic circle down Club Park
Fork L to stay on Club Park
R on Shefield around to
L on Forest
L on Oaklawn
Through Graylyn
Through Reynolda Village

Loop – Repeat 2x
Follow WFU Walking Path
R on Faculty and L on Wingate
R on Wake Forest Rd.**
L on University Parkway
L on Polo and L on Reynolda
Back into Reynolda Village
Repeat Loop

Back through Reynolda Village & Graylyn
Straight & L on Oaklawn
R on Forest
L on Westview
R on Mission
Through Lyndhurst
Back to FF


When 6:00am
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 16 Tuesday September 19th Hill Workout

Tuesday, Sep 19th 6:00pm

5 & 6 Mile Hill Route
SB:  989-615-3920  FF:  336-722-8477

http://www.usatf.org/routes/view.asp?rID=569482
R on Ricks
R/R on Hanestowne
L on Stratford
L on Mission
L on Westview
L on Greenwich
L on Lynn
R on Kinnamon
R on Anita (5 Miles:  Turn around at 2.5)
Fork R on Mayfield
Back down Mayfield/Anita
L on Kinnamon
L on Lynn
R on Greenwich
R on Westview
R on Mission
R on Stratford
R and L on Hanestowne
L on Ricks


When 6:00pm
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 17 Saturday September 23rd Long Run

Saturday, Sep 23rd 6:00am

14 Miles from Fleet Feet
SB:  989-615-3920
FF:  336-722-8477


R on Ricks
R/R on Hanestowne
L on Stratford
L on Mission
L on Westview
R on Warwick/Runnymede/Hawthorne
L on Northwest
R on Reynolda/West End
L up Brookstown
L on 4th St.
R on Main Street (Old Salem)
R on Academy
R up Strollway/Town Run Lane
R on 3rd St.
R out Research Pwy. To Rams Drive
Back on Research/L on 3rd
R on Main St.
L on 4th St
R down Brookstown
R on West End/L on Reynolda
L up Northwest
R on Hawthorne
L up Runnymede/Warwick
L on Westview
R on Mission/ R on Stratford
R/L on Hanestowne
L on Ricks


When 6:00am
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 18 Tuesday September 26th Speed Workout

Tuesday, Sep 26th 6:00pm

9 Miles - Yasso 800s


When 6:00pm
Where 1406 West Northwest Boulevard
Winston-Salem, NC 27104


DAY 19 Saturday September 30th Long Run

Saturday, Sep 30th 6:00am

18 Mile Long Run


When 6:00am
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 20 Tuesday October 3rd Speed Workout

Tuesday, Oct 3rd 6:00pm

7 miles - 1.5 mi. wu; 2x2 mi. at RP w/2 min. rec;  1.5 mi. cd

Fleet Feet Sports (336)722-8477
SB (989)615-3920

1.5 Mile Warm-Up
From Yellow Gate
L on Northwest
R on Hawthorne
L up Runnymede/Warwick
R on Arbor (to Forest)
1 Mile Loop (2x)
L on Forest
R on Roslyn
R on Greenbrier
R on Oaklawn
R on Forest
CoolDown – Reverse Warm-Up


When 6:00pm
Where 1406 West Northwest Blvd.
Winston-Salem, NC 27104


DAY 21 Saturday October 7th Long Run

Saturday, Oct 7th 6:00am

20 Miles from Fleet Feet Sports
FF:  336-722-8477
SB:  989-615-3920

www.usatf.org/routes/view.asp?rID=593496

Back through Lyndhurst to Mission
L on Westview, L on Greenwich, L on Lynn
R on Kinnamon, R on Keating
R on Mayfield, Fork L on Anita
L on Kinnamon, L on Lynn, R on Greenwich
L on Westview, R on Buckingham, L on Bitting
Quick R on Country Club and L on Bitting
R at Traffic Circle on Warwick/Reynolds/Runnymede
R on Hawthorne, L on Northwest, L on Reynolda
L on Buena Vista, R on Virginia, R on Oaklawn
Through Graylyn, Reynolda Village and WFU Walking Trail
R on Faculty
R on Timberlake, L on Royall, R on Faculty to End
Back on Faculty, R on Wingate, R on Wake Forest
L on University, L on Polo, L on Reynolda
L on Wake Forest, R on Wake Forest, R on Faculty
R on WFU Walking Trail
L into Reynolda Village and to Water Fountain
Back through Rey Village, Graylyn, Oaklawn
R on Forest, L on Westview, R on Mission to FF


When 6:00am
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 22 Tuesday October 10th Speed Workout

Tuesday, Oct 10th 6:00pm

7 miles - 1.5 mi. wu; 12x400 at 10K pace w/200 rec.; 1 mi. cd


When 6:00pm
Where 1406 West Northwest Boulevard
Winston-Salem, NC 27104


DAY 23 Saturday October 14th Long Run

Saturday, Oct 14th 6:00am

14 Mile Long Run


When 6:00am
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 24 Tuesday October 17th Hill Workout

Tuesday, Oct 17th 6:00pm

4 & 6 Mile Hill Route
FF:  336-722-8477
SB:  989-615-3920
www.usatf.org/routes/view.asp?rID=567621

L on Stratford
L -Follow Mission
L on Westview
L on Greenwich
L on Lynn
R on Kinnamon
R on Pennsylvania
L on Cambridge
*4 Miles:  Turn around @ Lawndale
L on Lawndale
R on Kinnamon
R on Anita
L on Royalton
L on Burkewood to Kinnamon
*6 Miles:  Turn around @ Kinnamon
Back up Burkewood
R on Royalton
R on Anita
L on Kinnamon
L on Lawndale
R on Cambridge
L on Kinnamon
L on Lynn
R on Greenwich

 


When 6:00pm
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 25 Saturday October 21st Long Run

Saturday, Oct 21st 6:00am

22 Miles from Harvey St.
SB: 989-615-3920
FF:  336-722-8477

R on Ricks and through Lyndhurst
L/R on Mission & L on Westview

LOOP:
R on Country Club
L on Arbor
L on Forest
R on Dartmouth
R on Buena Vista
L on Oaklawn*

*First Loop: Through Graylyn, Reynolda Village, to the end of the WFU Trail, back to water fountain, back out of Reynolda Village, Graylyn, Oaklawn.

L/R on Spring Garden
L on Stratford
R on Reynolda Rd.
R on West End (around Hanes Park)
R on Hawthorne
L up Virginia
L on Stratford
R on Warwick/Reynolds
L on Biting
L on Country Club
BEGIN SECOND LOOP

After Second Loop:
R on Westview
R/L on Mission
Through Lyndhurst


When 6:00am
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 26 Tuesday October 24th Speed Workout

Tuesday, Oct 24th 6:00pm

8 Miles - 1.5 mi. wu; 5 mi. at RP; 1.5 mi. cd


When 6:00pm
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 27 Saturday October 28th Long Run

Saturday, Oct 28th 7:00am

14 Mile Long Run


When 7:00am
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 28 Tuesday October 31st Speed Workout

Tuesday, Oct 31st 6:00pm

4 Miles - 1 mi. wu; 4x600 at RP with 200 jog b/w; 1 mi. cd


When 6:00pm
Where 1406 West Northwest Boulevard
Winston-Salem, NC 27104


DAY 29 Saturday November 4th Long Run

Saturday, Nov 4th 7:00am

8 Mile Long Run


When 7:00am
Where 278 Harvey St.
Winston-Salem, NC 27103



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